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Have you ever mapped out your running route based on bathroom availability? Or felt your stomach churn halfway through a long run? If so, you're not alone. Digestive issues are incredibly common among runners. Studies suggest that anywhere from 30-90% of endurance athletes experience gastrointestinal (GI) symptoms during training or racing. Symptoms can range from mild discomfort to a race-ending sprint to the nearest porta potty. The good news? While digestive issues can be

You finished your workout — maybe it was a run, strength session, bike ride, bootcamp class, or long walk. You’re sweaty, tired, and checking “exercise” off your to-do list. But there’s one important part of recovery many people skip: Eating afterward. Post-workout nutrition is one of the best ways to support energy, muscle recovery, performance, and overall health. And despite what diet culture has taught us, skipping food after exercise doesn’t “maximize” results. In fact,

Walk through any pharmacy or grocery store and you’ll see shelves packed with multivitamins promising more energy, better immunity, healthier hair, stronger bones, and “optimal wellness.” It’s no surprise so many people wonder: Should I take a multivitamin every day? The answer is: it depends. Most adults don't need a multivitamin when they are eating a varied and balanced diet. For most healthy adults eating a varied and balanced diet, a multivitamin is often unnecessary. Wh

A Dietitian’s Answer for Runners and Early Exercisers Jessica Beardsley, MS, RD, LDN Early morning runners and exercisers greatly benefit from eating pre-workout If you’ve ever stood in your kitchen at 6am wondering whether to grab a banana or just head out the door… you’re not alone. “Should I eat before I run?” is one of the most common questions athletes ask — and this question doesn’t just apply to runners. I hear the same thing from people heading to OrangeTheory, streng

Menopause is one of the biggest hormonal transitions a woman experiences — yet most women receive little practical nutrition guidance. Instead, they get conflicting advice from social media, friends, and the diet industry. By the time clients reach me, many feel frustrated and confused. They’re trying hard to feel better… but the strategies they’ve been told to follow are often making things harder. Here are the most common nutrition mistakes I see in menopause — and what to

For many women, menopause brings a complicated mix of physical and emotional changes.Hot flashes and sleep disruption get a lot of attention — but the body changes often feel the most personal. Clothes fit differently. Weight may shift.Muscle mass changes. Energy feels different. And underneath it all is a quiet question many women carry: “Why doesn’t my body feel like mine anymore?” If you’ve felt this way, you’re not alone — and you’re not doing anything wrong. Let’s talk

If you’ve ever gone into a workout feeling tired, sluggish, or like your legs are made of cement, there’s a good chance your body wasn’t the problem — your fueling was. Carbs have gotten a bad reputation thanks to diet culture. So many athletes try to eat “light,” cut back on bread or pasta, or rely on coffee to get them through a morning workout. But here’s the truth: Carbs are not the enemy. They are your body’s favorite source of energy — especially during exercise. Whe

If you ever find yourself running on coffee until lunchtime, know this: You’re not alone, and nothing is “wrong” with you. Many folks skip breakfast—whether because mornings are chaotic, they don’t feel hungry early, or years of diet culture messaging have made breakfast feel optional. But here’s the thing: Breakfast isn’t about rules or willpower. It’s about giving your body the steady energy it needs to function well. And when you don’t eat in the morning, your body find